Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard River Baker (Time) 11 Rounds for Time: 26 Double-Unders 1 Bar Muscle-Up 11 Bar Facing Burpees 2 Power Cleans (185/125 lb) 19 Wall Ball Shots (20/14 lb) Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died …

Hump Day- Mike, Mike, Mike- Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Skills Split Jerk (7 x 5 @ 70%) *Try and go ever 2min cap @ 20min Metcon (5 Rounds for time) Rufio, Rufio, Ruuufiiiiiiiooooooo 5 Rounds, Every 5 Minutes 200m Row 300m Run 12 Alternating Lunges (95/65) 1 Rope Climb RX+ = Vested & 135/95 Time remaining = rest Score=ea round time added up …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1 (No Measure) 2 Rounds 250m Row 10m Sampson Stretch 10m Inch Worm 1 Barbell Warm-Up Cycle Barbell Warm-Up Cycle is… 5 Deadlift 5 Hang Muscle Clean 5 Front Squat 5 Shoulder Press 5 Good Mornings 5 Elbow Roll Forward (each arm) Metabolic Conditioning 4 Rounds NFT 150m Ski Erg Sprint 10 KB …

Monday!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Back Squat (7×5) 7 x 5 @ 70% *Try and go every 2min cap @ 15min Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike/Ski Erg 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 10 Good Mornings 20 Deadlifts 30 Pass-Throughs TIME: Explosiveness (Time) …

Partner Up Runday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Bring a Friend Sunday (Partner Workout) 1 Athlete working at a time Athlete 2 starts with 200m Run Rotate 200m runs until movement is cleared 80 Wallballs 80 Toes2Bar 800m Run- Both Athletes 40 Front Squats95/65) 40 GHD 400m Run- Both Athletes 30 Push-Ups 30 Abmat Sit-Ups 300m Run- Both Athletes …

Partner WOD Saturday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice Metcon (Time) 5,000m row 100 Devil Press 50/35Break up each movement however you and your partner decide

Hero WOD Friday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 500m row/bike/ski 10m sampson stretch 10m walking toe touch 10m knee to chest 10 PVC passthrough 10 PVC DL 10 PVC Overhead Squat Jorge (Time) For time: 30 GHD sit-ups 15 Squat cleans, 155# 24 GHD sit-ups 12 Squat cleans, 155# 18 GHD sit-ups 9 Squat cleans, 155# 12 GHD sit-ups 6 Squat …